Healing Benefits of Plums

Plums are stone-fruits, meaning their flesh is formed around a
stone-like pit. They can be found in most supermarkets, groceries, and
some fruit stands as fresh, canned, dried, or even juice products. Their
sweet and slightly sour taste makes them a very popular addition to
yogurt, oatmeal, salads, and many more – but as rich as they are in
flavor, they are also a good source of anti-oxidants, vitamins and
minerals. Here are 6 science-supported reasons why plums are a superb
health food.

#1: Rich in anti-oxidants

Our
body is constantly bombarded by free radicals and impurities from food
and the environment that destroy our organ system’s natural equilibrium.
When this happens, the immune system becomes very weak and we become
more prone to disease. However, anti-oxidants like phenols and
flavonoids clear out these toxins from our body, keeping it healthy and
functioning at an optimal level. A variety of plums were studied and
found to be a rich source of anti-oxidants that can promote and improve
health.

#2: Targets the endocrine and gastrointestinal systems

In
a study published in 2013, plums were revealed to have significant
amounts of sorbitol, quinic acid, chlorgenic acids, vitamin K, boron,
copper, and potassium. The bioactivity of these compounds together were
shown to have positive effects on post-prandial blood glucose and bowel
movement. The former effect has direct implications on plum’s ability to
prevent diabetes while the latter has direct implications on
constipation and (quite possibly) colon cancer.

#3: Reduces risk for cardiovascular disease

In
a clinical study done in 2010, the intake of prune juice was able to
reduce systolic and diastolic blood pressure. When a double dose was
used, significant reductions were seen in systolic blood pressure and
low-density lipoprotein values. LDLs are colloquially referred to as
“bad cholesterol” because they tend to cling to and damage blood vessel
walls, forming plaque that can clog an artery (which is one of leading
causes of heart attacks). On the other hand, too high systolic pressure
can rupture weak (or even healthy!) arterial walls which can lead to a
vascular bleed.

#4: Improvement of brain health

Research
in 2009 and 2015 studied the benefits of plum juice in improving
cognitive deficits. The study focused on the phenols found in plums and
how they are able to affect the cognitive function of aged test
subjects. The results revealed how plum juice was able to reduce
age-related cognitive deficits which has promising effects on preventing
age-related cognitive decline in humans. A similar study in 2013 also
showed that plums were able to improve learning and memory in test
subjects, stemming from anti-oxidant and anti-dyslpidemic activities.

#5: Anti-microbial effects

When
the plum fruit was extracted in an ethyl acetate solvent, high
anti-microbial effects were seen against gram positive and negative
bacteria: Staphylococcus aureus, Streptococcus intermedius, Bacillus
cereus, Bacillus pumilius, E. coli, Proteus mirabilis, Shigella
flexneri, Salmonella typhi, and Klebsiella pneumonia. This implies that
plum extracts could be used topically as an anti-microbial agent.

#6: Fights auto-immune disease

Linked
to the potent anti-microbial ability of plums is its ability to prevent
autoimmune disease. Autoimmune inflammatory disorders like arthritis,
lupus, and multiple sclerosis have bacterial triggers, meaning they can
be exacerbated by certain bacterial microorganisms. The leaf of the
Kakadu plum was shown to be toxic to bacterial triggers of rheumatoid
arthritis, anklyosing spondylitis, and multiple sclerosis.

How you can add plums to your diet

Because
plums are available in a variety of forms, they can also be included in
a variety of your everyday meals, drinks, and snacks. Dried plums can
be added to yogurt while fresh plums can be added to salads, juices, and
smoothies. Canned plums store for longer and its fruit and juice can be
used to top a dessert like cheesecake. You can also add the plum fruit
to savory dishes like stuffing for chicken or similar meats. Who knew
plums could be so healthy for you?